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BoostcampPNG

Awesome 4build

by Hwan K.

Program Description

Powerbuilding program 45-60min per day

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 26, 2025 01:32
  • Last Edited
    Jan 26, 2025 02:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 6.5
2
Squat (Barbell)
3
7 reps
RPE 6.5
3
Lunge (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
4
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
3 reps
3 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Lunge (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
4
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2 reps
2 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
3
3 reps
RPE 8
3
Lunge (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
4
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Squat (Barbell)
1
1
1
3 reps
1 reps
5 reps
RPE 8
RPE 9
RPE 8.5
3
Lunge (Dumbbell)
1
1
10 reps
8 reps
RPE 8
RPE 8
4
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
4 reps
4 reps
RPE 6
RPE 6.5
2
Bench Press (Barbell)
3
7 reps
RPE 6.5
3
Pull-Up (Assisted)
2
2
8 reps
6 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
2
1
8 reps
6 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Back Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
8
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3 reps
3 reps
RPE 6.5
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Pull-Up (Assisted)
2
2
8 reps
6 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
2
1
8 reps
6 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Back Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
8
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2 reps
2 reps
RPE 6.5
RPE 7
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Pull-Up (Assisted)
2
2
8 reps
6 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
2
1
8 reps
6 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Back Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
8
Side Plank
3
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
1 reps
RPE 6.5
RPE 7
2
Bench Press (Barbell)
1
1
1
3 reps
1 reps
5 reps
RPE 8
RPE 9
RPE 8.5
3
Pull-Up (Assisted)
2
2
8 reps
6 reps
RPE 8
RPE 8
4
Seated Dip (Machine)
2
1
8 reps
6 reps
RPE 8
RPE 8
5
Bicep Curl (EZ Bar)
2
1
15 reps
12 reps
RPE 9
RPE 9
6
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Back Extension
1
1
15 reps
12 reps
RPE 8
RPE 8
8
Side Plank
3
0.5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 6.5
2
Leg Press
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Pallof Press
2
1
20 reps
18 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
RPE 7
2
Leg Press
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Pallof Press
2
1
20 reps
18 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
RPE 8
2
Leg Press
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Pallof Press
2
1
20 reps
18 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
5 reps
3 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
10 reps
RPE 8
RPE 8
3
Leg Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Pallof Press
2
1
20 reps
18 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
12 reps
10 reps
RPE 8
RPE 8
6
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
RPE 9
RPE 9
8
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
12 reps
10 reps
RPE 8
RPE 8
6
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
RPE 9
RPE 9
8
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
12 reps
10 reps
RPE 8
RPE 8
6
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
RPE 9
RPE 9
8
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Lat Pulldown
1
1
12 reps
10 reps
RPE 8
RPE 8
4
Dumbbell Row
1
1
12 reps
10 reps
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
12 reps
10 reps
RPE 8
RPE 8
6
Pec Deck (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
1
15 reps
12 reps
RPE 9
RPE 9
8
Lying Tricep Extension (Barbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Paused)
1 Set
1 Set
4 Reps
4 Reps
@6
@6.5
2
Squat (Barbell)
3 Sets
7 Reps
@6.5
3
Lunge (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
4
Leg Extension
1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
4 Reps
4 Reps
@6
@6.5
2
Bench Press (Barbell)
3 Sets
7 Reps
@6.5
3
Pull-Up (Assisted)
2 Sets
2 Sets
8 Reps
6 Reps
@8
@8
4
Seated Dip (Machine)
2 Sets
1 Set
8 Reps
6 Reps
@8
@8
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
15 Reps
12 Reps
@9
@9
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
15 Reps
12 Reps
@9
@9
7
Back Extension
1 Set
1 Set
15 Reps
12 Reps
@8
@8
8
Side Plank
3 Sets
0.5 mins
-
Day 3
1
Deadlift (Barbell)
4 Sets
4 Reps
@6.5
2
Leg Press
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Lateral Raise (Machine)
1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Reverse Pec Deck
1 Set
1 Set
15 Reps
12 Reps
@9
@9
6
Pallof Press
2 Sets
1 Set
20 Reps
18 Reps
@8
@8
Day 4
1
Incline Bench Press (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@8
@8
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@8
@8
3
Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@8
@8
5
Single Arm Iso Row
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Pec Deck (Machine)
1 Set
1 Set
15 Reps
12 Reps
@9
@9
7
Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
12 Reps
@9
@9
8
Lying Tricep Extension (Barbell)
1 Set
1 Set
15 Reps
12 Reps
@9
@9